Feeling Confused About Keto at Chipotle?
Sticking to a keto diet can feel overwhelming, especially when you’re dining out. You’re standing in line at Chipotle, wondering: Can I eat Chipotle while keto? The good news is, Chipotle offers plenty of customizable options for keto dieters — but only if you know how to order. To help you stay on track, we’ve created this ultimate guide to navigating the keto at Chipotle menu, so you can indulge without breaking ketosis.
What Makes Chipotle Good for a Keto Diet?
Chipotle is one of the most keto-friendly fast-casual restaurants out there. Why? Because it allows complete control over your meal. With fresh ingredients, customizable bowls, and a variety of low-carb protein and topping options, Chipotle makes sticking to your macros simple. Here’s why it’s a great choice:
- Customizable Meals: You can skip the rice and beans and load up on keto-friendly options like guacamole, cheese, and fajita veggies.
- Protein-Packed Options: Chipotle offers several high-quality proteins, including steak, chicken, and carnitas, to help you hit your daily protein goals.
- Healthy Fat Add-Ons: With sour cream, cheese, and guacamole, you can easily boost your fat intake — an essential for keto.
- Low-Carb Focus: Chipotle even offers a dedicated Keto Lifestyle Bowl to take the guesswork out of ordering.
Why Chipotle Is a Keto Lover’s Paradise
If you’re on the ketogenic diet, you know how hard it can be to find a restaurant that truly caters to your lifestyle. Many places claim to have “low-carb options,” but they often lack flavor, variety, or the ability to fully customize your meal. This is where Chipotle shines. It’s not just a place to grab a quick bite — it’s a haven for keto dieters who want more than a boring salad.
What makes Chipotle stand out? Customization and control. Unlike most fast-food chains, Chipotle gives you total power over your order, down to the last ingredient. Want to pile on the guacamole and sour cream for extra healthy fats? Done. Need to double your protein for a post-workout meal? No problem. Looking for a low-carb base like cauliflower rice or romaine lettuce? Chipotle has you covered. This level of flexibility means you can build a meal that’s perfectly tailored to your keto macros, without sacrificing taste or satisfaction.
Another reason Chipotle is a keto dream come true is its focus on fresh, whole ingredients. The menu is free from artificial additives and highly processed foods, which aligns perfectly with the clean eating principles of the ketogenic diet. Plus, with keto-friendly options like the Keto Lifestyle Bowl, Chipotle takes the guesswork out of ordering, making it easy to stay on track even when you’re in a rush.
The best part? You don’t have to feel like you’re “missing out.” Chipotle’s bold flavors and satisfying portions ensure that your meal feels indulgent, not restrictive. So whether you’re grabbing lunch on the go or planning a dinner with friends, you can enjoy delicious, keto-friendly meals without compromising your goals. Chipotle isn’t just good for keto — it’s the ultimate keto destination.
How to Order Keto at Chipotle: Step-by-Step
To stay within your carb limit, follow these steps when ordering at Chipotle:
1. Start with a Bowl
Skip the burrito, tacos, or quesadilla — the tortilla alone has around 50g of carbs! Opt for a bowl instead, which allows you to build a low-carb, high-fat meal.
2. Choose Your Protein
Here are Chipotle’s protein options ranked by carb count per serving (4oz):
| Protein | Carbs (g) | Calories | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Carnitas | 0 | 210 | 12 | 23 |
| Chicken | 0 | 180 | 7 | 32 |
| Steak | 1 | 150 | 6 | 21 |
| Barbacoa | 2 | 170 | 7 | 24 |
| Sofritas (Tofu)** | 9 | 150 | 10 | 8 |
Note: Sofritas are not suitable for strict keto due to higher carb content.
3. Skip the Rice and Beans
Both white rice (40g carbs) and brown rice (36g carbs) are keto no-gos. Black beans (22g carbs) and pinto beans (18g carbs) are also off the table. Stick to low-carb veggies instead.
4. Load Up on Keto-Friendly Toppings
Here’s a breakdown of keto-approved toppings:
| Topping | Carbs (g) | Calories | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Romaine Lettuce | 1 | 5 | 0 | 0 |
| Fajita Veggies | 4 | 20 | 0 | 1 |
| Cheese | 1 | 110 | 9 | 7 |
| Sour Cream | 2 | 110 | 9 | 2 |
| Guacamole | 2 | 230 | 22 | 2 |
| Tomatillo Salsa | 4 | 15 | 0 | 0 |
5. Avoid High-Carb Sauces and Toppings
Stay away from corn salsa (16g carbs), fresh tomato salsa (4g carbs), and vinaigrettes (18g carbs).
6. Consider the Keto Bowls
Chipotle’s Keto Lifestyle Bowl is pre-designed for low-carb eaters, featuring cauliflower rice, chicken, cheese, guacamole, and romaine. It’s a quick and easy solution if you’re unsure how to customize your meal.
Is Chipotle Good for a Keto Diet?
Absolutely! Chipotle fits seamlessly into a keto lifestyle thanks to its focus on fresh, whole ingredients. By carefully selecting your proteins, toppings, and add-ons, you can build a filling, low-carb meal that supports your goals.
Here’s a quick comparison of a standard burrito versus a keto-friendly bowl:
| Meal Type | Calories | Carbs (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Standard Burrito | 1,080 | 85 | 30 | 40 |
| Keto Bowl | 590 | 8 | 40 | 35 |
The difference is clear: by skipping the tortilla, rice, and beans, you drastically reduce carbs while keeping your meal flavorful and satisfying.
Pro Tips for Staying Keto at Chipotle
- Watch Portion Sizes: Even keto-friendly options like guacamole and cheese can add up in calories if overused. Stick to one serving of each.
- Use the Chipotle App: The app lets you customize your order and see the exact macronutrient breakdown.
- Ask for Double Protein: Boost your protein intake by requesting double meat (for an extra cost).
- Skip the Chips: While tempting, chips are high in carbs (73g per serving) and not keto-compliant.
Conclusion: Enjoying Chipotle on Keto
Dining out doesn’t have to derail your keto progress. With the right selections, you can enjoy a satisfying, low-carb meal at Chipotle that keeps you in ketosis. Whether you build your own bowl or opt for a Keto Lifestyle Bowl, Chipotle offers plenty of delicious, customizable options to fit your diet.
The next time you’re wondering, “Can I eat Chipotle while keto?” rest assured that the answer is a resounding yes. Follow this guide, and you’ll never have to sacrifice flavor while staying on track with your keto goals.
Most Common FAQ About Keto at Chipotle
Can I eat Chipotle while keto?
Yes, Chipotle is one of the best fast-casual options for keto eaters. Stick to a bowl, avoid rice and beans, and load up on keto-approved toppings like guacamole, cheese, and lettuce.
What’s the best protein option for keto at Chipotle?
The best protein options for keto are carnitas (0g carbs) and chicken (0g carbs). Steak and barbacoa are also great choices with minimal carbs.
Is Chipotle’s cauliflower rice keto-friendly?
Yes, Chipotle’s cauliflower rice has just 4g carbs per serving, making it an excellent low-carb substitute for regular rice.
What should I avoid at Chipotle on keto?
Avoid tortillas, rice, beans, corn salsa, and vinaigrettes — they’re all high in carbohydrates.
Do I need to track macros at Chipotle?
Tracking macros is always a good idea on keto. Chipotle provides detailed nutrition information, so you can calculate your meal’s total carbs, fat, and protein.
